10 X 10 Training Question

[fleetwood271]

Hey Guys,

With 10 X 10 training, do I keep the same weight for all 10 sets, or increase it each set?

[pumpster]

Keep the weight the same. Stop at 10 on the first few sets, even when you can do more.

[haider]

The idea is to get 10 x 10 with the same weight, and increase each workout.

[JPM]

If by 10X10's you mean German Volume Training (GVT), than the same weight is used on the bar. The first set will be with a weight that you probable could do 4-5 more rep's with than 10 reps. With the usual 60 seconds between set's, that light weight can start to  feel very demanding by the 5th set. By the 7th set, or so, the weight can actually feel lighter. The 9th and 10th set shifts back to being very hard again. GVT is a version of doing 100's divided into 10 set's. Can also SS GVT with row & benches, for example. 90-120 seconds  rest between sets. Works great with push/pull exercises. I'll stay on a 6-8 week cycle of GVT from time to time. Easier on the joints and good for developing muscle mass. Good Luck.

[fleetwood271]

If by 10X10's you mean German Volume Training (GVT), than the same weight is used on the bar. The first set will be with a weight that you probable could do 4-5 more rep's with than 10 reps. With the usual 60 seconds between set's, that light weight can start to  feel very demanding by the 5th set. By the 7th set, or so, the weight can actually feel lighter. The 9th and 10th set shifts back to being very hard again. GVT is a version of doing 100's divided into 10 set's. Can also SS GVT with row & benches, for example. 90-120 seconds  rest between sets. Works great with push/pull exercises. I'll stay on a 6-8 week cycle of GVT from time to time. Easier on the joints and good for developing muscle mass. Good Luck.

Thanks JPM.
On another board they told me that 10X10 would result in overtraining and would not help me to get any bigger.

[youandme]

Yeah works great with chest/back . biceps /tricep quad/ham just do compund movements barbell bench barbell bent over rows etc etc..

[Rimbaud]

I've never been a big fan of the 10 x 10. However, I love doing 5 x 5's. I guess maybe because it takes less time (I usually only rest about a minute between sets).

[natural al]

I've never been a big fan of the 10 x 10. However, I love doing 5 x 5's. I guess maybe because it takes less time (I usually only rest about a minute between sets).

I would think that 5x5 training makes more sense, 10x10 seems to just take a long time and it just does not seem practical to me....just an opinion off the cuff, I get leary of programs that have you dong volume for the sake of doing volume.

[pumpster]

8 x 8 is another classic volume routine; IMO all versions of this should be tried for a while, as they have different effects. I wouldn't get too hung up on 10 sets being too time consuming, it's not considering that it will be the only exercise done for that muscle & can bring real benefits. Can be used for any exercise, isolation or compound.

In some workouts also try using different rest intervals, such as 15 or 30 seconds rest between sets. 1 minute rests between sets is the absolute maximum. The shorter rests increase the intensity which usually means using less weight, and will shorten the time taken to do all the sets.

[natural al]

8 x 8 is another classic volume routine; IMO all versions of this should be tried for a while, as they have different effects. I wouldn't get too hung up on 10 sets being too time consuming, it's not considering that it will be the only exercise done for that muscle & can bring real benefits. Can be used for any exercise, isolation or compound.

In some workouts also try using different rest intervals, such as 15 or 30 seconds rest between sets. 1 minute rests between sets is the absolute maximum. The shorter rests increase the intensity which usually means using less weight, and will shorten the time taken to do all the sets.

but if you're not using max weight you're not overloading the muscle, you're going to cause fatigue and have a lactic acid build up and if you use this tech. on some compound movements you might get some cardiovascular benefit.  Maybe to shake things up, it might be good but how effective is this for actual muscle growth?

[pumpster]

but if you're not using max weight you're not overloading the muscle, you're going to cause fatigue and have a lactic acid build up and if you use this tech. on some compound movements you might get some cardiovascular benefit.  Maybe to shake things up, it might be good but how effective is this for actual muscle growth?

The mistake is to assume that max. weight is necessary when in fact it's one of many ways to  overload using max. intensity, which is the key. Amount of weight is only one way to achieve intensity, can also increase reps, shorten rest times, superset, use post-failure intensity techniques like partials, rest-pause, negatives, cheats, etc.

On the first few sets you complete 10 reps and then stop. By the last few sets the muscles are overloaded & the full no. of reps can't be done.

[WOOO]

Keep the weight the same. Stop at 10 on the first few sets, even when you can do more.

word, the protocol calls for the same weight during each set

[krazee]

I've never been a big fan of the 10 x 10. However, I love doing 5 x 5's. I guess maybe because it takes less time (I usually only rest about a minute between sets).

5 x 5 is truly great for getting by that stick point for the chest, 10 x 10 is great for the larger muscles. It's killer on the quads.

[pedro01]

Can anyone point me in the direction of a thread/document that tells you how to incorporate 10 x 10 into a full weekly workout schedule.

I tried 8 x 8 on squats yesterday for 'fun' and am keen to try it on other bodyparts too...

[haider]

Can anyone point me in the direction of a thread/document that tells you how to incorporate 10 x 10 into a full weekly workout schedule.

I tried 8 x 8 on squats yesterday for 'fun' and am keen to try it on other bodyparts too...

search for german volume training on bodybuilding.com

I believe poliquin has a good article on it.

[Rimbaud]

5 x 5 is truly great for getting by that stick point for the chest, 10 x 10 is great for the larger muscles. It's killer on the quads.

I love 5X5's for Chest & Biceps.

[pedro01]

Thanks Haider   

[dj181]

ok fellas, in your opinion, what's better for lat pulldowns, 5x5 or 10x10?

[NoCalBbEr]

I've just started to try it with squats. you get these crazy pumps.